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Christmas 2011 Newsletter

CHRISTMAS 2011 NEWSLETTER

Merry Christmas and a Happy and Healthy New Year!

Finding those stashed away baubles, colourful tree lights and treasured paper decorations is a cheerful signal to the start of the festive season – I love it! Early December also however signals the time for frantic preparations in a warm cosy kitchen with just a glint of sparkling frost on the window panes. With presents to wrap and friends to visit nearer the day, food preparations are best started early and I like to be organised.

Soups, sauces, sweet and savoury stuffings as well as the Christmas cakes and desserts can now be made and stored away in a tin or freezer to make life and catering so much easier.

I had all of these things in mind when preparing this latest newsletter… but of course there were other considerations too. I also, out of necessity, had to revisit old favourite recipes, tinker with them to make bariatric-friendly but my main focus was to make things easier and less stressful.

So we have a main event menu featuring the traditional turkey which is, if I say so myself, reasonably easy-peasy for such gorgeous results; some ideas for party food when the bariatric is often forgotten; and some puddings, treats and festive drinks that everyone can enjoy.

Then there is a salad idea for the buffet table, perhaps on Boxing Day, and, of course, a recipe for using leftovers…and no it isn’t the usual curry! Coupled with some sage advice on how to survive the ‘fat fest’ I hope I have most things covered…but check on the website www.bariatriccookery.com throughout December for more festive treats and tactics!

It just remains for me to wish you all a very happy holiday!

Some Early Preparations…

I’ve been working on a cake…not the easiest of things to make bariatric-friendly due to the usual high-sugar and high-fat content of this Christmas staple. But I have come up with a lower-calorie, lower-fat and certainly lower-sugar alternative. It uses xylitol as the sweetening agent…and I have used the XyloBrit brand on this occasion. This is a 100% natural alternative to sugar that is also suitable for diabetics to use. The cake is a bit like a Dundee one and for my consumption it won’t have anything more than a nut topping… and I’ll only have just a nibble or two at that…..but if you want to go wild and coat in marzipan then ice for the rest of the family you can.

Recipes and festive food ideas in DECEMBER ON THE WEBSITE will include other traditional favourites like my version of Mince Pies, The Perfect Cheeseboard, a Christmas Terrine, a Glazed Baked Gammon, Chocolate Truffles, a Christmas Morning Omelette, a Bloody Mary Soup, a couple of Dips and a fabulous Stir-Fry with Chicken and Clementines that raids the fruit bowl.

Cream the margarine with the XyloBrit and orange and lemon zest until pale, light and fluffy. Put the raisins, currants, sultanas/seedless white raisins and candied peel in a bowl. Sift the flour with the salt and add 3 tbsp of it to the fruit and toss well to ensure the fruit is coated well.

Add the ground almonds to the creamed XyloBrit mixture. Add the eggs, one at a time, beating well after each addition. Gradually fold in half the remaining flour, and then add the fruit, mixing well. Finally fold in the remaining flour.

Spoon the mixture into the prepared tin and level the surface. Dip the whole almonds in the milk then arrange in circles on top of the cake mixture.

Bake in the centre of the oven for 21/2 hours until cooked. The cake is cooked when a small skewer or wooden cocktail stick inserted into the centre comes out clean. Cool in the tin for 10 minutes then turn out onto a wire rack to cool.

When cool, wrap in foil and store in an airtight tin until required.

SERVES 16

WLS PORTION: ¼-1/2

V suitable for vegetarians

CALORIES: 265

PROTEIN: 6.1g

CARBOHYDRATE: 44.2g

FAT: 9.5g

A Last Minute Gift?

Every year someone seems to turn up with an unexpected gift and I wonder what I can quickly wrap, stick a label on and produce in super-quick time. I’ve wrapped plants from my conservatory, whipped a scented candle from the bathroom and raided the wine rack on too many occasions to count. This year I have planned ahead and made some foodie options. Basically they amount to pre-measured dry ingredients for a biscuit, cake or muffin layered into a pretty jar with the recipe attached. A pretty bow and jazzy label makes them look so much more thoughtful than my previous efforts.

Some Festive Tips to Survive the Holiday Season

Wherever you are on you weight-loss journey, Christmas can be a tricky time to negotiate and avoid temptation. It’s so easy when under stress to slip back into those old destructive coping mechanisms of old. But this should be a time of fun and socialising with friends and family…so it’s the perfect time to show off the new you.

The key to getting things right lies on good planning. Think well ahead about the food you will cook…there are some great ideas here and on the website to help…but also think about the best coping mechanisms you can put in place when temptation does rear its head.

Here are a few helpful tips….and there will be more on www.bariatriccookery.com throughout December and right into the New Year so do visit from time to time to check them out.

* Eat well before you revel! Don’t leave for the party hungry. If you’re unsure what the food is likely to be at your destination then eat something healthy and nutritious before you make your grand entrance.

* Eat Breakfast or Brunch on Christmas Day. It’s so easy to get so distracted on the big day, with preparations, present-opening and looking after everyone else, so take time out to eat a little and remember to sip lots of water to keep hydrated.

* Take a Dish with You. Ask your host/hostess if you can contribute something to the meal and then whip up something bariatric-friendly and guilt-free. They will appreciate your effort and you will know there is at least one option that you can indulge in no matter what else is served.

* Forget some Traditions. This is a new time and so you can introduce a new regime. You can still serve the classics but they don’t have to have the calorie, fat or sugar overload. In other words lighten up!

* Eat Your Favourites. This is a special occasion, so don’t deprive yourself – just don’t go crazy with the amounts. Survey the table or what’s on offer and have a little of what you fancy but not too much.

* Steady Eddy on the Booze. Calories from the cocktails, wine and liqueurs do add up and are pretty empty nutrition wise…and too many may mean that you make foolish food decisions later. Enjoy some low-calorie and alcohol free options or have a glass of water between each alcohol fuelled one to eke the load.

* Let’s Get Physical. If you’re hosting you may well be on your feet all day but if you’re a guest then ask to help so that you get some movement into your day. One of the best things you can do is to offer to take any youngsters out for a brisk walk. Your host or hostess will appreciate not having them under their feet and you’ll get your mini workout.

So….Let’s Get This Party Started…

Mulled Blueberry Warmer

Ingredients

Metric/US

700ml/3 cups blueberry juice drink

1 tsp Manuka honey

100g/4oz mixed fresh or frozen berries

½ tsp ground cinnamon

small piece of ginger root, peeled and sliced

1 star anise

2 cloves

2 cinnamon sticks

Method

Place the blueberry drink, honey, berries and cinnamon in a blender and process until smooth.

Pour the mixture into a pan and add the ginger and spices. Warm through gently without boiling. Strain and serve warm.

SERVES 4

WLS PORTION: ½-1

V suitable for vegetarians

Non-alcoholic

CALORIES: 68

PROTEIN: 0.5g

CARBOHYDRATE: 14.3g

FAT: 0.3g

Some Elegant Party Snacks

Here are a few ideas using low-fat soft cheese that are virtually hassle free and fun. I often use the Light Primula cheese in a tube, although there are other flavours like ham, prawn and chives. The star-shaped nozzle creates an attractive pattern and impressive finish quickly and easily.

King Prawn Blinis: simply place one king prawn on a blini with a squeeze of prawn soft cheese and garnish with rocket and a pinch of paprika.

Cheesy Potatoes: bake baby new potatoes until soft in the middle, cut in half and squeeze some chive soft cheese onto the cut side, garnish with a sprinkle of chives for simple finger food everyone will love.

Salmon or Ham Wheels: spread a thin strip of smoked salmon or ham with prawn or ham soft cheese and roll up, garnish with a sprinkle of dill or chives.

Cheesy Parma Boats: place a slice of Parma ham on a baby gem lettuce leaf and pipe on ham soft cheese, sprinkle with paprika to decorate.

Cheese and Ham Puffs: cut 5cm/2 inch squares of ready-made puff pastry or stacked filo pastry, top each with a small spoonful of cranberry sauce and a squeeze of Light soft cheese. Bake in the oven until crispy and bubbling for a light bite with a festive twist.

Ah, the main event, the one everyone worries about! I guarantee this one works on all levels…it’s reasonably easy, most things can be prepared well-ahead and it’s luscious!

The starter is really easy and can be made a few hours before and just brought to the table from the refrigerator; the turkey is a glorious bronzed affair but the stuffing is lighter since it uses couscous with fruit and herbs; and the spiced plum trifles make a welcome bariatric-friendly change to the traditional plum pudding.

Wild Alaska Salmon, Tomato, Cucumber and Avocado Timbales

Ingredients

Metric/US

2 x 416g/15oz cans red or pink wild Alaska salmon

2 large tomatoes, seeded and finely chopped

1 large red onion, finely chopped

2 small ripe avocados, peeled, stoned and finely chopped

½ cucumber, seeded and finely chopped

4 tbsp chopped fresh coriander/cilantro

2 tbsp lime or lemon juice

salt and freshly ground black pepper

rocket or salad leave to serve

Method

Drain the canned salmon, discarding the liquid. Remove any skin and bones then break the flesh into small chunks.

In a mixing bowl, combine the tomato, onion, avocado, cucumber, coriander/cilantro and lime or lemon juice. Add the salmon with salt and pepper to taste and mix gently.

Pack the mixture into four ramekin dishes, or use cook’s rings if you have some. Cover and chill for at least 20 minutes (but do not make too far in advance as the avocado has a tendency to brown after a few hours).

Arrange some rocket or salad leaves onto 8 serving plates, then turn out the timbales onto them. Serve at once.

Preheat the oven to 190 C/375 F/gas mark 5. Place the couscous, saffron stands and chillies in a bowl and pour over 300ml/11/4 cups boiling water. Stir then leave to stand for 10-15 minutes or until the water has been absorbed. Stir well then add the spring onions/scallions, carrot, apricots, ground coriander/cilantro, fresh coriander/cilantro, orange juice, oil and salt and pepper to taste and mix to a firm stuffing.

Use to stuff the neck cavity only of the turkey and secure the skin flap with a skewer. Form any remaining stuffing into small balls and cook around the turkey for the last 20 minutes of the cooking time.

Place the orange quarters and coriander/cilantro sprigs in the turkey body cavity. Weigh the turkey and calculate the cooking time (allowing 20 minutes per kg/21/4lb plus 90 minutes). This will be about 3 hours 20 minutes for the typical bird. Place breast-side down in a roasting tin, cover with foil and cook in the oven for the calculated time, turning breast-side up and removing the foil for the final 30 minutes. Test if cooked by piercing the thickest part of the thigh with a long fine skewer. If the juices run clear then the turkey is cooked, if a little pink then return to the oven and cook for a little longer.

Remove from the oven, place on a warmed serving dish, cover tightly with foil and a clean tea towel and leave to rest for 15-20 minutes before carving. Garnish just before serving with the fruit and coriander/cilantro sprigs.

SERVES 8 (with leftovers)

WLS PORTION: ½

CALORIES: 260

PROTEIN: 28.5g

CARBOHYDRATE: 23g

FAT: 5.9g

Gravy

To make the gravy, pour off the juices from the roasting pan and leave to settle. When settled skim off any visible fat. Make up to 600 ml/21/2 cups with turkey or chicken stock/bouillon. Mix 2 tbsp cornflour/cornstarch with a little water, heat the turkey juices in a pan, whisk in the cornflour/cornstarch mixture and stir until smooth and thickened.

Cranberry Sauce

Place 450g/1lb fresh whole cranberries in a pan with the grated zest and juice of 1 small orange, 3-4 tbsp Splenda granulated sweetener and a cinnamon stick. Bring to the boil, reduce the heat and simmer for 15-20 minutes, stirring occasionally, until the berries have burst and produced a thick sauce. Allow to cool slightly before serving or cool then chill until required. Remove and discard the cinnamon stick before serving.

SERVES 8

WLS PORTION: ½

CALORIES: 28

PROTEIN: 0.5g

CARBOHYDRATE: 6.9g

FAT: 0.1g

Glazed Carrots and Green Beans

Boiled carrots and green beans (which can be substituted with cooked Brussels sprouts if liked) are just fine if you’re watching the waistline, but to make them a little more festive, toss after cooking in a little low-fat spread or light butter and 1 tsp runny honey.

Roast Potatoes

Cook these traditionally if liked or, for a lower-calorie and fat option, roast par-boiled potatoes generously spritzed with low-fat cooking spray until crisp and brown.

Spiced Plum Trifles

A fantastic alternative to Christmas Pudding!

Ingredients

Metric/US

8 large plums, quartered and stones removed

100ml/generous ½ cup apple or cranberry juice

2-3 tbsp Splenda granulated sweetener, to taste

1 vanilla pod, halved lengthways

piece of pared lemon rind

2 cardamom pods

small piece of peeled root ginger

8 trifle sponges or pieces of low-fat and low-sugar sponge cake

500g/1lb carton low-fat prepared custard

250g/8oz fat-free Greek yogurt or low-fat whipped cream

25g/1 oz shelled pistachio nuts, coarsely chopped

Method

Place the plums, juice, Splenda, vanilla, lemon, cardamom and ginger in a pan. Warm over a gentle heat and stir until the Splenda has dissolved, then simmer for 10 minutes, or until the plums are tender. Allow to cool, then remove and discard the vanilla, cardamoms, ginger and lemon rind.

Place a trifle sponge or piece of cake in 8 individual trifle dishes and top with the plum mixture. Spoon over the custard and chill until required.

To serve, top each trifle with an equal quantity of fat-free yogurt or whipped low-fat cream. Sprinkle with the pistachios to serve.

SERVES 8

WLS PORTION: ½

V suitable for vegetarians

CALORIES (USING YOGURT): 197

PROTEIN: 6.9g

CARBOHYDRATE: 35.1g

FAT: 3.5g

And for Boxing Day Buffet….

Traditionally the time for using up the turkey and other cold meats … we have teamed the bird this year with a crisp apple, chicory and walnut salad with a creamy sesame seed dressing. Bitter chicory works superbly well with the crunchy sweet apple and the nutty pecans, but you could just use a crisp lettuce and walnuts instead. The tahini in the dressing is wonderful, but if you can’t find it then use Dijon mustard instead.

For those who don’t want a buffet type spread then we have a recipe for a risotto made with turkey, cranberry and spinach. A warming dish on what might be a crisp, cold day. We’ll be having this after watching the not-to-be-missed football match.

Pink Lady Apple, Chicory and Pecan Salad

Ingredients

Metric/US

3 chicory bulbs, trimmed, quartered and leaves separated

300g/11/2 cups chopped or shredded cooked skinless turkey

2 sticks/stalks celery, finely sliced

1 Pink Lady apple, cored and finely sliced

50g/1/2 cup chopped toasted pecans

1 shallot or ¼ small onion, finely chopped

juice of ½ small lemon

3 tbsp/1/4 cup natural low-fat yogurt

1 tbsp tahini

small handful of chopped flat-leaf parsley

salt and freshly ground black pepper

Method

Arrange the chicory on a large plate. Scatter over the turkey, celery, apple, pecans and shallot or onion.

In a small bowl, mix the lemon juice with the yogurt, tahini, parsley and salt and pepper to taste. Drizzle over the salad to serve. Chill until required.

SERVES 4

WLS PORTION: ½

CALORIES: 256

PROTEIN: 24.9g

CARBOHYDRATE: 8.7g

FAT: 13.3g

Cranberry, Turkey and Spinach Risotto

Ingredients

Metric/US

15g/1/2 oz dried mushrooms

2 tbsp low-fat spread

1 large red onion, thinly sliced

1 clove garlic, crushed

350g/13/4 cups risotto rice

900ml/33/4 cups hot chicken stock/bouillon

225g/8oz leftover cooked turkey, cut into chunks

1 tbsp fresh thyme leaves

low-fat cooking spray

450g/1lb mixed fresh mushrooms

75g/3oz baby spinach leaves

2 tbsp grated Parmesan

2 tbsp cranberry sauce

salt and freshly ground black pepper

Method

Place the dried mushrooms in a bowl with 150ml/2/3 cup boiling water and leave to soak for 20 minutes. Remove the mushrooms with a slotted spoon and roughly chop. Reserve the mushroom liquor.

Melt the low-fat spread in a large pan, add the onion and cook for 2-3 minutes. Stir in the garlic and rice and cook for 1 minute. Pour in 150ml/2/3 cup of the chicken stock/bouillon and scatter over the soaked mushrooms and cook stirring until the stock/bouillon has been almost been evaporated.

Add the reserved mushroom liquor and three-quarters of the remaining stock/bouillon. Stir in the cooked turkey and thyme and simmer gently, stirring occasionally, for about 15 minutes until the stock/bouillon has been absorbed. Gradually add the remaining stock/bouillon and simmer for a further 5-10 minutes until the rice is creamy and just tender.

Meanwhile, generously spritz a pan with low-fat cooking spray and fry the mushrooms over a high heat for 4-5 minutes until golden. Stir in the spinach leaves, remove from the heat and stir until the spinach is just wilted.

Stir the Parmesan and cranberry sauce into the risotto and season to taste. Either spoon the mushroom mixture over the top of the risotto to serve or stir through. Serve at once.

SERVES 6

WLS PORTION: ¾

CALORIES: 318

PROTEIN: 17.9g

CARBOHYDRATE: 50.4g

FAT: 5g

STOCKING FILLER?

If you know someone who has just had bariatric surgery or has a date for WLS surgery in then the ‘Return to Slender’ cookery books would make a fine stocking filler or present. They’re available on www.bariatriccookery.com or through Amazon Marketplace (through Bariatric Cookery UK Ltd) priced at £9.95 (or to order from various booksellers).